workout of the day
07.21.2023
WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35 35/20
40 TTB or hanging knee raises
60 box jumps 24/20"
every 2:00, starting at 0:00, complete 30 DUs
03.12.2022
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
03.20.2020 WOD + At Home
WOD
For Time
9 squat snatch 135/95
15 power snatch 115/75
21 OHS 95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS 95/65
15 power snatch 115/75
9 squat snatch 135/95
01.10.2020
WOD
15:00 AMRAP
20 DB snatch 50/35
50 DUs x 2 singles
30 power cleans 115/85 95/65 75/55
50 DUs
15 HSPU or box piked HSPU or downward dog HSPU or seated DB strict press
50 DUs
Post WOD conditioning
2-3 sets
5 each side Cossack squats
10 each side skaters- jumping wide, chest up when you touch the ground
30 second squat hold
rest as needed
08.31.19 Partner WOD 'Round and Round'
WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)
4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)
3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups
2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)
Both working at same time. New round can not begin until both partners complete movement.